Weekly Summary 17.04.2016

Device: Garmin Forerunner 630

Notes

So the legs seem to be returning to some sort of functioning behavior, and the return to some miles. Quite a simple week plan for the week Monday – Friday focused on building up miles in legs with some varied pace efforts to get them turning over, Saturday was a 7 mile tempo run to get the legs ticking over with a steady warm up and warm down for 10 miles. On the Sunday with no real expectations I had the opportunity to run the reborn Marnhull 12k, I decided to give the legs a blast a week out from London just to try and see what might be possible. The weather was perfect and with an undulating north Dorset course I knew a constant pace would be out so decided to go on feel and push when I could, with a quick first mile 5:19 m/m I was on my own for the whole race and happy with the splits (5:19 5:36 5:36 5:44 5:41 5:58 5:47 2:49) giving me 1st place in 42:30 with an average pace of 5:42 m/m.

Thoughts are now firmly on London and plan for next week is to make a decision on target marathon pace.  Let’s see where we are next Sunday…..

Diet \ Food Diary

First week of taper for London Marathon, taper was planned with adding some quicker shorter runs so the daily calorie target was set at 2,030 base plus extra calories consumed dependent on the day’s activities (as shown in the ‘training by days’ table provided by Garmin), with a plan to have an energy in balance of 500kcals per day to continue the journey to target race weight.

Sundays weight was 150.6lb, just slightly above the 149.0lb the same time last year pre London but a lot closer than I was expecting. Now for the normal 3 day carb depletion phase Monday – Wednesday.

Weekly Summary 10.04.2017

Device: Garmin Forerunner 630

Notes

So with 3 weeks to London Marathon I had planned a steady build up to ensure the legs are functioning whilst also trying to monitor my full recovery for ACP, as I don’t want to cause any knock on injury.  So I was originally looking for 2 x 60\70 mile weeks and then a cut back \ taper week of about 45 miles including London Marathon. as you can see from the weekly mileage I had a FAIL week 1!

The week started by me shelving my planned Monday run due to fatigue and soreness in both legs, including some muscle tightness in my right thigh, so Monday session was replaced with a sports massage from Dave Holmes, Tuesday legs feeling better but not 100% so I decided on an easy effort 6 miles.  Wednesday felt better so it was back to BAC!

This week was the final BAC Marathon Session No. 10 – The last of the “big ones” for the group, but for me just returning after the 100k my plan was to take the session relatively easy but get a decent long steady effort of about 70mins. The session is (30min marathon pace / 4 x 5min threshold / 30min marathon pace).

So feeling good I completed the session with average pace for the intervals; 30 minutes (6:17 m/m) 4 x 5 minutes (6:08, 6:12, 5:48, 5:50 m/m’s) 30 minutes (6:17 m/m). But the final 5 minutes of the last 30 minute interval my right thigh pain returned with the muscle going into spasm, resulting in a very slow walk jog back to the car.

Session on Strava BAC – 30 (6:17) 4 x 5 (6:08, 6:12, 5:48, 5:50) 30 (6:17)

So trying to be sensible Thursday – Saturday were full rest days with a very easy bike ride with the boy and then a easy 7 miles on Sunday that was OK, still some slight soreness but a much improved situation.  Another easy week next week!

Diet \ Food Diary

So back to ensuring my diet is focused on my recovery and build up to London I have set my max base daily calorie target at 2,050 plus extra calories to be consumed dependent on the day’s activities (as shown in the ‘training by days’ table provided by Garmin).

With a focus on getting the right balance to my diet and looking to shed a few pounds again, I am looking to reduce the intake by approximately 500 kcals per day, this will be 250 from diet and 250 from exercise, this should see a 1lb per week controlled weight loss

Also with the recovery week and indulgence of chocolate, cake and alcohol last week the plan was to resume my normal abstaining for the next 3 week. However due to the full rest days and no planned running I had a couple of drinks on Friday and Saturday night. My weekly weight is recorded from Sunday 10/04,  1 week after diet control resumed. The goal was to get to approximate race weight between 156-153 lb for London. So all looking good.

A couple of new meal ideas this week and shared on Instagram

#lunch Chickpea, Avocado, Bresaola & Rocket Salad with homemade Poppyseed Oatcakes #fresh #sportsnutrition #runningfuel #oatcakes Salad = #avacado #bresaola #cucumber #rocket #pinenuts #chickpeas

A post shared by Anthony Clark (@fuelled.run) on Apr 10, 2016 at 5:30am PDT

Weekly Summary 03.04.2016

Device: Garmin Forerunner 630

Notes

With ACP done this week is a FULL recovery week, with planned minimal light jogging if the body allows.  Following a delayed journey back from Perth, Scotland, where I was restricted to movement on the 12 hour train journey we arrive home at 22:00.  On arriving home and taking my socks and trainers of  I noticed that the result of the journey and lack of mobility was some swelling in my feet and ankles. This reduced overnight and I went out for a very slow 3 mile plod on the Tuesday, with the Wednesday the legs seemed a lot better but still some swelling in the right leg with some calf tightness another day off eating chocolate and cake (the boys birthday :-)).

Thursday another very easy 3 miles, followed by 5 on Friday, then Saturday we picked up the boys new birthday present, we then I jogged 9 miles with him getting used to his new wheels.  Sunday was a planned 10 but legs not feeling great I cut it short at just over 8 miles and went back home to finish my last day of over indulging with some Cider and more cake and chocolate. Back to plan on Monday!

So with 3 weeks to London Marathon focus is towards a steady two week build-up and single week taper.  The only reason this will not be followed is if my body tells me otherwise.  Generally recovery from ACP seems to be good.

Diet \ Food Diary

Being a full recovery week diet and calorie recording is not being completed, this has two main functions;

1. Recovery – Ensure recovery and refueling of the body with no restriction on calorie intake.
2. Reward – After 3 months of NO Alcohol and Chocolate

Diet recording will then resume for the final 3 week build up to London Marathon before a minimum of a further 2 weeks of full recover with no diet and calorie recording to ensure the body has a full break from training diet and so that I personally enjoy some pleasures without guilt.

Weekly Summary 27.03.2016

Device: Garmin Forerunner 630

Notes

Monday kicked off week 2 taper in a more positive mood, with a solid 10 miles at steady pace averaging 6:31 m/m, Tuesday to Thursday runs were a mix of 5 mile efforts with the final 5 miles on Thursday also coinciding with the end of my carb-depletion phase.

Tuesday pre sports massage, I completed a solid 5 mile tempo with average pace 6:03 m/m, Wednesday session was another solid 5 mile tempo with average pace 6:08 m/m (slightly harder effort due to the carb depletion), and Thursday was the last carb depleted run of the week with a pre breakfast 5 miles progressive starting at 6:42 m/m > 5:59 m/m with average pace 6:20 m/m, and did I need that carb fuelled breakfast once done!

Friday was a total rest day but with the 6-9 hours travelling by Car, Train and Tube to Perth however I did need to stretch the legs so off out for a very easy 2.6 miles. Saturday was the my planned 4 mile leg loosener and final run before ACP100K, again a very easy run but this time two loops of the 100k route, with a single loop being 2.381km / 1.479 miles ready for the BIG DAY!.

Sunday was RACE DAY and to ensure I don’t spoil it I will add a link here later to my race report. but for now I’ll sign off…..

Race Report now up on XMiles Link HERE

Diet \ Food Diary

Third full week, daily calorie target continued to 1760 base plus extra calories consumed dependent on the day’s activities (as shown in the ‘training by days’ table provided by Garmin) for the first 4 days and then increased  to 2050 calories base for Friday and Saturday.

Carb-depletion phase started Monday morning through to Wednesday combined with the mix in tempo of runs, Carb-loading started Thursday morning following the early morning and last carb depleted run of the week.

Race Weight Summary

The below chart shows my weight change between 07/02 – 25/03, this is a condensed 7 week period due to the reduce training window. Recommended weight loss would be at a rate of 1 lbs per week but using a nutrition and energy balanced diet plan taking into account ‘Energy Intake v’s Energy Expendature’ I have hit target 100k race weight of > 155 lb.

Nutrition intake for Saturday includes an increase of intake with cabohydrate focus, with smaller snacks throughout the day.  Sunday only records breakfast plus race fuel. As part of recovery I will not be recoridng kcals or weight information for 5 days.

Weekly Summary 18.03.2016

Device: Garmin Forerunner 630

Notes

Week 1 taper week – TAPER MADNESS – What a week I think I have been through every emotion!

So the week started with a planned rest day following the Lamer marathon with a full body sports massage by my chiropractor Jenny Molloy. All seemed to be OK a little bit of soreness in the right leg (Hamstring \ back of knee and down into the ankle). Then it seemed to start to go downhill rapidly, Tuesdays session was my worst from the whole build up tight hamstrings and legs were not feeling great for the whole run so tried to take it as easy as possible and jumped into an ice bath on my return, on instruction from Jenny I was put on two days easy the first being a 3.5 mile jog, unfortunately this did not do to plan and the pain in the knee stopped me from running freely, I followed this run with another ice bath. Another test run on Thursday, the outcome was better following the lighter previous day but even though the 5 miles on a grass loop were pain free the pain reoccurred on the run home, more ICE BATH! Don’t we love that TAPER feeling.

So after consulting with Jenny knowing that we were not going to effect the base and training the new plan was for 2 complete rest day to allow the inflammation to go down, this was to be assisted with ibuprofen gels and tablets taken with breakfast and evening meals starting on Thursday evening until Saturday evening.  Sunday was another planned test run, not sure if the nerves were more of an issue than the running however once all ibuprofen has left the body to avoid any masked effects I went for a easy run, this was a successful 1 hour easy 8 miles, happy to say no real issues from the leg. Now just need to sort my head out as much as anything.  Defiantly think the England vest is playing tricks with me. Let’s forget week 1 and move onto week 2 taper ASAP.

Check out my pre-race blog on XMiles

Diet \ Food Diary

As before the third full weeks daily calorie target continued set at 1760 base plus extra calories consumed dependent on the day’s activities (as shown in the ‘training by days’ table provided by Garmin).

So here is where I started to make adjustments, due to the lack or running and also entering the taper phase I wanted to ensure whilst keeping a balanced diet I didn’t gain any extra weight.  Note low calorie intake on Monday and on the other enforced rest day, I also added bigger portions of vegetables as prep from next week’s card depletion, this can been seen in Mondays very low calorie intake. And I focused on upping the carbohydrate intake on Saturday and Sunday with last carbs on Sunday before 3 day low carb diet.

So from Monday next week I will be entering my taper carb depletion phase, 3 days of restricted carbohydrate intake. For more information see the Carb Depletion – Low Carb Diet post.